Lidl Vegetarian Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Roasted Cauliflower and Cashew Yellow Rice Bowls with Garlic Greek Yogurt Sauce
Description: Roasted cauliflower florets are served over a single portion of fluffy yellow rice and topped with crunchy cashews. A cool garlic Greek yogurt sauce with lemon ties the bowl together.
Sale items used: cauliflower, Vigo yellow rice, Alesto raw cashews, Lidl nonfat Greek yogurt
Prep time: 35 minutes
Serving note: Use about 2 cups of cauliflower florets (roughly one third of the head), 1/2 cup dry yellow rice (about 3 oz), 1 oz cashews (about 3 tablespoons), and 1/3 cup Greek yogurt mixed with 1 grated garlic clove, a squeeze of lemon, and salt. Roast the cauliflower at 425F for 25 minutes while the rice cooks. Save the rest of the cauliflower and the cashews for later in the week.
Recipes:
- Oven-Roasted Cauliflower
- Easy Cauliflower Cashew Lunch Bowls Packed with Bold Flavor
- Tandoori Cauliflower Bowl (Greek Yogurt Marinade)

Tuesday
Meal: Loaded Baked Yellow Potatoes with Cheddar, Greek Yogurt, and Steamed Vegetables
Description: One large yellow potato is baked until crisp-skinned and fluffy, then split and piled with sharp cheddar and a spoonful of Greek yogurt. Steamed frozen vegetables on the side make it a complete plate.
Sale items used: yellow potatoes, cheddar cheese, Lidl nonfat Greek yogurt, Peak Harvest frozen vegetables
Prep time: 15 minutes active, 55 minutes total
Serving note: Use 1 large yellow potato (about 8 oz from the 5 lb bag), 1.5 oz shredded cheddar (about 1/3 cup), 3 tablespoons Greek yogurt, and 1 cup frozen vegetables. To save time, microwave the potato for 4 minutes first, then finish it in a 425F oven for 25 to 30 minutes. Otherwise bake it for about 50 minutes while you do other things.

Wednesday
Meal: Baked Creamy Protein+ Pasta with Frozen Vegetables
Description: Protein-packed pasta is tossed with frozen vegetables in a creamy cheddar sauce made with evaporated milk and Greek yogurt. It is baked until bubbly and golden on top.
Sale items used: Barilla Protein+ pasta, Peak Harvest frozen vegetables, cheddar cheese, evaporated milk, Lidl nonfat Greek yogurt
Prep time: 40 minutes
Serving note: Use 3 oz dry pasta (about 1 cup), 1 cup frozen vegetables, 1/3 cup evaporated milk, 2 tablespoons Greek yogurt, and 2.5 oz shredded cheddar (about 2/3 cup). Boil the pasta 2 minutes short of done and stir it into the sauce with the vegetables. Bake in a small dish at 400F for 15 to 18 minutes. Seasoning with garlic powder, salt, and pepper works well.
Recipes:
- No-Boil Creamy Vegetable Pasta Bake

Thursday
Meal: Creamy Potato and Cauliflower Soup with Toasted Walnuts
Description: Yellow potato and cauliflower simmer until tender and are blended into a velvety single-serving soup, enriched with a splash of evaporated milk. Toasted walnuts and a little cheddar add crunch on top.
Sale items used: yellow potatoes, cauliflower, evaporated milk, Fisher chopped walnuts, cheddar cheese
Prep time: 40 minutes
Serving note: Use 1 medium yellow potato (about 6 oz), 1.5 cups cauliflower florets, 1/4 small onion, 1.5 cups vegetable broth, and 1/4 cup evaporated milk. Simmer about 20 minutes, then blend. Top with 1 oz walnuts (about 1/4 cup) toasted in a dry pan for 3 minutes, and 1/2 oz cheddar if you like. This reheats well, so it can be made a day ahead.

Check the label: broth is often made from chicken or beef. Vegetable broth is the safe choice.

Recipes:
- Creamy Potato Cauliflower Soup with Walnuts
- Cauliflower and Walnut Soup
- Creamy Cauliflower Walnut Soup

Friday
Meal: Camembert and Apple Greek Yogurt Flatbreads with Roasted Mini Sweet Corn
Description: Quick two-ingredient style flatbreads made from flour and Greek yogurt are topped with melty camembert and thin apple slices. Roasted mini sweet corn on the side adds a sweet, charred touch.
Sale items used: Milbona camembert, Crimson Crisp apples, Lidl nonfat Greek yogurt, all purpose flour, Peak Harvest frozen mini sweet corn
Prep time: 35 minutes
Serving note: For the dough, mix 1/2 cup flour (about 65 g), 1/3 cup Greek yogurt, 1/2 tsp baking powder, and a pinch of salt, then divide into 2 flatbreads. Top with 3 oz camembert and 1 sliced apple (from the 2 lb tote, about 6 oz), and finish with a drizzle of honey if you have it. Roast 5 mini corn cobs from frozen at 425F for 20 minutes, and bake the flatbreads on the same tray for the last 10 to 12 minutes.

SHOPPING LIST

Buy on sale:
- Cauliflower, 1 ct (x1): $1.99
- Vigo yellow rice, 10 oz (x1): $1.51
- Alesto raw cashews, 10 oz (x1): $5.99
- Yellow potatoes, 5 lb (x1): $2.99
- Lidl Preferred Selection cheddar cheese, 8.8 oz (x1): $3.99
- Nonfat Greek yogurt plain (Lidl brand), 32 oz (x1): $3.25
- Peak Harvest frozen vegetables, 32 oz (2 for $2.00, x1 deal): $2.00
- Barilla Protein+ cellentani/farfalle, 14.5 oz (x1): $2.84
- Evaporated milk, 12 fl oz (x1): $0.79
- Fisher chopped walnuts, 6 oz (x1): $2.99
- Milbona camembert cheese, 7 oz (x1): $2.99
- Crimson Crisp apple tote, 2 lb (x1): $2.49
- Peak Harvest frozen mini sweet corn on the cob, 12 ct (x1): $2.99
- All purpose flour, 32 oz (x1): $0.99

Pantry staples needed:
- Cooking oil or olive oil
- Salt and black pepper
- Garlic (fresh) and garlic powder
- 1 small onion
- Lemon or bottled lemon juice
- Vegetable broth or bouillon
- Baking powder
- Honey (optional)